F.I.T. for Independent Living
This is for informational purposes only and is not intended to be a personal recommendation. Consult your physician
before beginning any exercise program.
General Directions for Machine Exercises
Perform exercises slowly and with control, remembering to breathe. Always maintain good form and posture
throughout the exercise. You don’t need to know the names of the muscles, but do pay attention to where you are
feeling the exercise and how you feel after your workout. Refer to my articles for suggestions on how to determine
appropriate resistance as well as other basic principles of strength training.
Leg Press The leg press works the upper leg and the hip (quadriceps, hamstrings and gluteals). Although they come in
different configurations, all gyms will have one and they basically all work the same:
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Adjust the seat so your knees are bent at no less than 90 degrees. Sit on the bench with your back against the
seat pad, grasping both handles. Place feet on the foot pad in line with the knees and hips.
Push the foot pad slowly forward, extending your legs but do not lock your knees. Exhale as you push forward.
Inhale as you return the pad slowly to your starting position, being careful not to bang the weights. Don’t rest
between repetitions.
The most common mistake is not returning the pad to the 90 degree starting position each repetition. Not doing so
reduces the benefit of the exercise, but sometimes people will do this, and quickly, in order to use very heavy
weight. For older adults this is generally less effective in terms of building muscle strength and could result in injury.
Chest Press The chest press works the chest, as well as the back of the upper arm and front of the shoulder (pectoralis
major, anterior deltoid, triceps).
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Adjust the seat so that the handles are about six inches below shoulder level. There are usually horizontal and
vertical handles. Start with the vertical handles as this puts less stress on the shoulder (rotator cuff) muscles.
Sit erect with the head, shoulders and back against the seat pad. Avoid arching your back at all times.
Feet should be on the floor hip width apart. However, if there is a foot pedal, press the pedal out and the handle
bars will raise into position.
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Using a full grip, exhale as you push handles forward without locking your elbows; Pause momentarily.
Inhale as you return to your starting position without dropping the weight stack.
Seated Row (Lat Row Machine) The seated row works the back, the front of the upper arm and the back of the shoulder
(lattisimus dorsi, biceps, posterior deltoids).
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Sit upright on bench, back flat, shoulders relaxed, abdominals pulled in and feet on the foot rest or flat on the
floor hip width apart (depending on machine).
Grasp low handle with a full grip and pull slowly back toward the chest while exhaling. Keep wrists straight.
Pause momentarily.
Return handles to starting position but do not allow the elbows to lock.
Do not arch your back or allow your torso to move back and forth during the exercise.
Abdominal Machine The abdominal flexion machine works the mid-section (primarily the rectus abdominis). While ab
curls, crunches or curls on a ball are often recommended, this machine allows you to work the abdominal area without
getting on the floor and keeps your body stabilized.
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Adjust the seat so that when sitting upright on the seat pad, the navel is in line with the center of the machine’s
rotation (machines vary so check the illustration for specific directions).
Sit with the upper back against the pad, place the elbows on the pad and grasp the handle.
Pull the pad slowly forward tightening the abdominal muscles as much as possible and pause briefly. Exhale.
Return to your starting position keeping the back against the pad at all times. Inhale. The hips do not move
during the exercise.
The most difficult and essential part of this exercise is to concentrate on contracting your abdominal muscles as you pull
the pad forward.
Low Back Extension Machine This machine works the lower back (primarily the erector spinae). I think this is a
particularly good exercise along with the abdominal machine for older adults. They both help strengthen/support the
lower back which is often a problem for us as we age.
Adjust the seat so that the roller hits you at the shoulder blades when you are sitting upright on the seat. When you are
in position you can adjust the seat belt. The foot roller should be adjusted as well
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Sit back on the seat, press the upper back against the roller and cross your arms at your chest.
Adjust the foot roller so that your lower body is held in place.
Push back slowly until the trunk is extended. Exhale as you do this.
Return the roller slowly to the starting position. Inhale.
The head stays in line with the trunk throughout both movements.
The most common errors include going too fast, using too much weight, and throwing the head back. The intent of the
exercise is to use the low back muscles, but if too much weight is utilized the hips and lower body take over.